Benefits without the Bulking

Gym woman weightliftingWhy does it seem like the gym is always split in half? Women are at cardio machines, while the men dominate the weight lifting floor. Why aren’t more women lifting weights? There are tons of reasons why women should add weights to their fitness routine including:

1. Getting Toned
• Weightlifting helps tone and build muscle
• According to the Women’s Heart Foundation, women’s high levels of estrogen make it difficult for women to become overly muscular
• Weight lifting burns more fat than cardio

2. Strong Bones
• Weight training reduces the risk of Osteoporosis
• Weight training can increase spinal bone mineral density and enhance bone modeling by 13 percent in 6 months
3. Heart Healthy
• Strength training decreases levels of LDL (bad cholesterol), and increases levels of HDL (good cholesterol) in the blood
• It also helps reduce blood pressure

3 Easy Lifting Work Outsworkout 1
1. Planks and Rotate: 10-15 reps, 3 sets
• Begin in a plank position holding a five-pound dumbbell in each hand, keeping your wrists stiff to protect the joints. Open your feet a little wider than hip distance.
• Lift your left hand to the ceiling, twisting through your entire torso. Your pelvis will rotate, but keep it level.
• Bring your left hand back to the floor, and repeat this action on the other side to complete one rep.
• Complete between 10 to 15 reps, take a rest, and then do another set!

workout 2

2. Squats, Curl, and Press: 10-15 reps, 3 sets
• Stand with your feet directly under your hips holding a dumbbell in each hand. Sit back into your squat, keeping the weight in your heels, bringing your thighs parallel to the floor without letting your knees go beyond your toes.
• Push through your heels to return to standing while bringing the weights to your shoulders, performing a bicep curl.
• Keep your arms moving upward, performing an overhead press, with the palms facing outward. Lower your arms back to your side to complete one rep.

3. Reverse Lunge and Press: Do 15 reps, than switch leg
• Stand with your feet together, holding the weights at your shoulders
• Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.workout 3
• Push off your left foot, bringing your left knee forward so it is even with your left hip while raising your arms above your head.
• Without touching the floor with your left foot, step back into the lunge to start your second rep.
Want a little extra information and/or help?

Try the Student Recreation Center’s personal training:
• All Personal Trainers are certified
• Can help you design work out plans based on your needs
• Provide motivation
• Proper weight training instructions
Written by Steph Caporizzo, Volunteer

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